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  6. Almond oil vs. Sunflower seeds

Almond oil vs. Sunflower seeds — In-Depth Nutrition Comparison

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A recap on differences between Almond oil and Sunflower seeds

  • Sunflower seeds are higher than Almond oil in Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Magnesium, Iron, Folate, Vitamin B3, and Zinc.
  • Sunflower seeds covers your daily Copper needs 200% more than Almond oil.

Food varieties used in this article are Oil, almond and Seeds, sunflower seed kernels, dried.

Infographic

Almond oil vs Sunflower seeds infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 784% 0% 0% 0% 0% 0% 0% 0% 18% 0% 0.22%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.7% 3% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin EVitamin E +11.5%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +13675%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more FatsFats +94.3%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 73% 18%
Saturated Fat: Sat. Fat 8.2 g
Monounsaturated Fat: Mono. Fat 69.9 g
Polyunsaturated fat: Poly. Fat 17.4 g
10% 40% 50%
Saturated Fat: Sat. Fat 4.455 g
Monounsaturated Fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains more Mono. FatMonounsaturated Fat +277.3%
Contains less Sat. FatSaturated Fat -45.7%
Contains more Poly. FatPolyunsaturated fat +33%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond oil Sunflower seeds
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Almond oil Sunflower seeds Opinion
Calories 884kcal 584kcal Almond oil
Protein 0g 20.78g Sunflower seeds
Fats 100g 51.46g Almond oil
Vitamin C 0mg 1.4mg Sunflower seeds
Net carbs 0g 11.4g Sunflower seeds
Carbs 0g 20g Sunflower seeds
Magnesium 0mg 325mg Sunflower seeds
Calcium 0mg 78mg Sunflower seeds
Potassium 0mg 645mg Sunflower seeds
Iron 0mg 5.25mg Sunflower seeds
Sugar 0g 2.62g Almond oil
Fiber 0g 8.6g Sunflower seeds
Copper 0mg 1.8mg Sunflower seeds
Zinc 0mg 5mg Sunflower seeds
Phosphorus 0mg 660mg Sunflower seeds
Sodium 0mg 9mg Almond oil
Vitamin A 0IU 50IU Sunflower seeds
Vitamin A 0µg 3µg Sunflower seeds
Vitamin E 39.2mg 35.17mg Almond oil
Manganese 1.95mg Sunflower seeds
Selenium 0µg 53µg Sunflower seeds
Vitamin B1 0mg 1.48mg Sunflower seeds
Vitamin B2 0mg 0.355mg Sunflower seeds
Vitamin B3 0mg 8.335mg Sunflower seeds
Vitamin B5 0mg 1.13mg Sunflower seeds
Vitamin B6 0mg 1.345mg Sunflower seeds
Vitamin K 7µg 0µg Almond oil
Folate 0µg 227µg Sunflower seeds
Choline 0.4mg 55.1mg Sunflower seeds
Saturated Fat 8.2g 4.455g Sunflower seeds
Monounsaturated Fat 69.9g 18.528g Almond oil
Polyunsaturated fat 17.4g 23.137g Sunflower seeds
Tryptophan 0mg 0.348mg Sunflower seeds
Threonine 0mg 0.928mg Sunflower seeds
Isoleucine 0mg 1.139mg Sunflower seeds
Leucine 0mg 1.659mg Sunflower seeds
Lysine 0mg 0.937mg Sunflower seeds
Methionine 0mg 0.494mg Sunflower seeds
Phenylalanine 0mg 1.169mg Sunflower seeds
Valine 0mg 1.315mg Sunflower seeds
Histidine 0mg 0.632mg Sunflower seeds
Omega-3 - EPA 0g 0.014g Sunflower seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond oil Sunflower seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
62%
Almond oil
146%
Sunflower seeds
Minerals Daily Need Coverage Score
0%
Almond oil
207%
Sunflower seeds

Comparison summary

Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is lower in Saturated Fat?
Sunflower seeds
Sunflower seeds is lower in Saturated Fat (difference - 3.745g)
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Almond oil
Almond oil is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Almond oil
Almond oil contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Almond oil
Almond oil is lower in glycemic index (difference - 20)
Which food is cheaper?
Almond oil
Almond oil is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Almond oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171031/nutrients
  2. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.